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Winter Is Where Champions Are Built

Every masters cyclist wants to be stronger in summer — but the truth is, that strength is built right now. Winter is the engine‑building season, the time when you lay down the aerobic foundation that determines everything: your recovery, your race durability, your ability to handle intensity later in the year. Principle 1 is simple but powerful: build the aerobic engine first. The rest of your performance depends on it.

Build the aerobic engine first

Why Aerobic Training Matters More With Age?

As we get older, two things happen:

• VO₂ max declines naturally
• Recovery from high‑intensity work becomes slower

But the aerobic system remains incredibly adaptable. You can still make meaningful gains in:

• Endurance
• Fatigue resistance
• Oxygen delivery
• Metabolic efficiency

(These four points are topics for the future!)

A strong aerobic base also protects you from injury, supports hormone balance, and improves long‑term health — not just cycling performance.

How to Build a Strong Aerobic Engine This Winter?

1. Prioritise Zone 2 Training

Zone 2 is where the magic happens for masters athletes. It improves mitochondrial density, fat utilisation, and endurance without creating unnecessary fatigue. Most riders think they’re in Zone 2… but drift into tempo. That’s why using both heart rate and power is essential.

2. Increase Weekly Aerobic Volume Gradually

You don’t need massive hours — you need consistent hours. Add 15–30 minutes per week, not 2–3 hours at once. Small increases compound beautifully over winter.

3. Use HR + Power to Stay Disciplined

Power tells you what you’re doing. Heart rate tells you how your body is responding. Together, they keep you honest and prevent endurance rides from becoming “accidental tempo”.

4. Avoid Turning Endurance Rides Into Tempo Rides

This is the biggest mistake masters cyclists make. Tempo is useful — but only when it’s planned. If every endurance ride becomes a tempo ride, you lose the aerobic benefits and accumulate unnecessary fatigue.

The Payoff: Everything Gets Better

A strong aerobic base improves:

• Recovery between sessions
• Strength training quality
• High‑intensity performance
• Race durability
• Long‑term health and resilience

It’s the engine that keeps you competitive well into your 40s, 50s, and beyond.

MaxVelo Note

This winter, I’m intentionally focusing on my own aerobic foundation as I prepare for the start of track season in July and the build toward Worlds in October. Yes, I still include two quality interval sessions each week — but those sessions only work because the aerobic engine underneath them has been compounding for years. That’s the real secret for masters athletes. You don’t need more intensity; you need more focus, more discipline, and more commitment to the fundamentals. And it all starts with the aerobic base.

How to Build a Winter Training Rhythm That Works?

Winter is the perfect time to simplify your structure:

• 2–3 key sessions per week
• 1–2 easy endurance rides
• Optional indoor technique or cadence work
• Strength training once or twice a week

Small, repeatable habits beat complicated plans. If you miss a day, you don’t “start over” — you just continue the rhythm.

Local races: Show Up, Stay Sharp

Racing winter is one of the best ways to maintain consistency. You don’t need peak form — you just need to participate.
Racing in winter keeps your skills sharp, your motivation high, and your training purposeful.

If you’re unsure whether to race, the answer is almost always yes. Category specific winter road races and club events are ideal for masters who want to stay sharp.

MaxVelo Note

This winter, I’m sharing my own training rhythm as I prepare for the start of track season in July. Masters athletes thrive when they train with purpose — and that purpose shifts through the year. In summer, my entire focus was on peaking for the Track races in Manchester and London. Everything revolved around sharpening my 2–5 minute power for the individual pursuit. Shorter, high‑quality intervals. High cadence work. Precision. Specificity.

Winter is different. Now I’m deliberately stepping into the longer events in the WP Winter League to stimulate new adaptations. These races force me to work on the parts of my engine that matter most for masters athletes: 20‑minute power, 60‑minute power, and the ability to stay strong late in a race. It’s uncomfortable, but it’s exactly the kind of stimulus that builds the aerobic depth I’ll rely on later in the year.

This rhythm — shifting from peak‑specific work in summer to aerobic development in winter — is what keeps performance progressing year after year. Masters athletes don’t need more intensity; they need the right intensity at the right time, anchored by a strong aerobic foundation. And that’s what we’re building together this winter.

If this newsletter helped you refocus your winter training, share it with another masters cyclist who could benefit from a stronger aerobic foundation. The MaxVelo community grows one purposeful rider at a time. SUBSCRIBE

Two Years of Engagement, One Final Outcome

Between November 2024 and April 2026, I engaged in continuous, good‑faith communication with the City of Cape Town regarding the future of the Bellville Velodrome — South Africa’s only Olympic‑sized, fully roofed cycling track and the only indoor velodrome on the African continent.

Over this two‑year period, I consistently highlighted the velodrome’s national sporting importance, its role in youth development and community safety, and its value as a high‑performance training venue for current and future South African athletes. I also proposed practical, low‑cost operating models and offered constructive solutions at every stage.

Despite this, the City confirmed at a stakeholder meeting in April 2026 that the cycling track will be permanently removed when the facility is handed to a private developer in January 2027. The velodrome will be converted into a 15 000‑seat events arena, and Olympic‑standard track cycling will no longer form part of the site’s future.

A summary of the engagement timeline

• November 2024 – June 2025: Initial correspondence with the Mayor raised concerns about possible sale or closure. I outlined the velodrome’s strategic importance and proposed a sustainable maintenance model. The matter was acknowledged but no commitments were made.

• July – August 2025: The annual use licence was not renewed, placing training and events at risk. The City restricted access due to OHS issues and prohibited formal competitions. I engaged Cycling South Africa and proposed collaborative solutions. Limited access was restored, but uncertainty remained.

• August 2025 – January 2026: The velodrome was closed for renovations with no clear timelines. I documented the impact: riders unable to train, youth and women’s programmes collapsing, and national‑level athletes losing preparation time. I requested a meeting and proposed a non‑profit operating model based on international best practice.

• April 2026: At a City stakeholder meeting, it was confirmed for the first time that the cycling track would be demolished under a 60‑year development lease agreement. This was an extension of the one awarded in 2009. The City stated that high‑performance Olympic‑standard facilities fall outside its mandate and that its focus is on grassroots community amenities.

What this means for South African track cycling

I welcome the City’s investment in refurbishing the Vygieskraal 500 m outdoor track. Outdoor tracks are essential for grassroots development and community access. However, they are internationally recognised as feeder facilities — not replacements for enclosed Olympic‑standard velodromes.

With the loss of Bellville, South Africa will no longer have a roofed, Olympic‑sized track for high‑performance training, national events, or international competition preparation. This is a significant setback for the sport, for athlete development, and for future generations who will not have access to the same opportunities.

My position going forward

Although I am deeply disappointed by the outcome, I remain committed to constructive engagement and to building a sustainable future for track cycling in the Western Cape and South Africa. The focus now shifts to:

• strengthening youth and community programmes i.e. Learn to race time trails on the road hosted at Steynsrust Hill, Somerset West
• maximising the potential of Paarl and Vygieskraal
• developing a long‑term high‑performance pathway in the absence of an indoor velodrome through Track Cycling SA club
• ensuring that the history and impact of the Bellville Velodrome are properly recorded

For two years, I advocated with transparency, evidence, and respect. While the final decision is not the one the cycling community hoped for, the work to protect and grow the sport continues.

Jaco Scholtz Track Cycling SA Somerset West, Cape Town

SA Omnium Champs incoming…

I just went live with a quick pulse-check on South African track cycling:

WP Track League wrapped—overview, highlights, and standout performances

SA Omnium Champs on 11 Oct—Westbourne velodrome is about to host something special

Whether you’re racing, mentoring, or just love the rhythm of the track, this one’s for you.

Catch the live video. Let’s keep building momentum.

#SAOmnium2025#TrackCyclingSA#WPLeagueWrap#CyclingCommunity#OmniumReady#LeadWithPurpose

Track Cycling SA is a high-performance cycling club that focuses on youth development. Learn to race is a new initiative to help riders to progress from recreational cyclists to competent racers. Events are focused on u15 and older.

This is done through Track Cycling SA club training rides that cover:

Road cycling

• Time trails
• Hill climbs
• Criteriums

Track cycling

• TT
• Flying 200m
• Pursuit
• Bunch race simulations

The training rides are led by an UCI and TrainingPeaks certified coach with The Guardian clearance and a first aid level 2 qualification.

Find out more.

Interview with Protea road and track cyclist, Carl Bonthuys

Mastering the Ride: Training and Preparation for Major Cycling Events

Introduction: In the world of competitive cycling, preparation is key. Carl Bonthuys, a seasoned South African cyclist, shares his journey from fun rides to representing his country on the international stage. His story is a testament to the dedication and strategic planning required to excel in major cycling events.

The Early Days: Carl’s cycling journey began in 2007 when he first experienced the thrill of track cycling. His initial foray into the sport was marked by a steep learning curve, transitioning from road cycling to the unique demands of track racing. This foundational experience laid the groundwork for his future successes.

Training Regimen: Training for major events like the SA Omnium Champs involves a meticulous regimen. Carl emphasizes the importance of speed and power training, especially as the competition date approaches. His preparation is not just about physical conditioning but also about understanding the nuances of different tracks, whether indoor or outdoor, and adjusting strategies accordingly.

The Role of Track Cycling: Track cycling has played a pivotal role in enhancing Carl’s road cycling skills. The discipline required for track events, such as sprinting and maintaining high speeds, translates into improved performance on the road. This cross-discipline training is a crucial element of his preparation strategy.

Advice for Aspiring Cyclists: For young cyclists dreaming of donning the green and gold, Carl advises understanding the selection criteria for major events and focusing on achieving the right results at the right time. He highlights the importance of perseverance, as seen in his own journey of narrowly missing podiums before finally clinching a national title.

Conclusion: Carl Bonthuys’ story is one of resilience and strategic preparation. His insights offer valuable lessons for aspiring cyclists aiming to compete at the highest levels. As he continues to train for upcoming events like the Commonwealth Games, his journey inspires others to pursue their cycling dreams with determination and passion.

Our 4-week speed program has been added to our program library.

The library is modular – here are a few options to assist with optimal selection:

• Event is 4 weeks from now and you need to keep up with surges:

Select the Vo2 and power program

• Event is 8 weeks out and you are just coming out of winter:

4-week aerobic program with the 4-week Vo2 and power program added om top

• Event is 12 weeks out and you need fitness, power and speed:

4-week Aerobic program, add the 4-week Vo2 and power program on top, finish it off with the 4-week speed program to smash the sprints

• Event 16 weeks from now: 4 weeks Vo2 and power program, 4 weeks aerobic fitness program, repeat Vo2 and power program. Lastly, add the speed program on top to be ready for the bunch sprint.

Programs are suitable for track, road and XCO. All purchased programs can be tweaked to fit individual needs by contacting: jaco@trackcyclingsa.co.za

Interview with Kerry Jonker

Extract from our candid interview with Protea cyclist, Kerry Jonker.

Tune in for the full interview with Protea Cyclist, Kerry Jonker:

Life lessons summarized from the interview with Kerry:

1. Pursue Opportunities Early and enjoy the journey: Kerry emphasized the importance for young cyclists to enjoy the sport. She encouraged young athletes to slow down, enjoy the process, and not rush into professional sports without considering other life goals and education.
2. Balance and Efficiency: She advised against overtraining and highlighted the importance of efficient training, suggesting that quality often trumps quantity.
3. Resilience and Adaptability: Kerry shared her experience of overcoming setbacks, such as injuries, and stressed the importance of following proper medical advice and planning a proper progression for recovery.
4. Value of Sport Beyond Competition: Kerry highlighted how sport builds confidence, discipline, and attention to detail, which are valuable life skills beyond just achieving accolades.
5. Community and Support: She stressed the importance of having a supportive network and listening to advice from trusted individuals like coaches and family.
6. Inclusivity and Challenge: Kerry encouraged young girls not to be intimidated by male-dominated sports and to see training with boys as a challenge that can make them stronger.

These insights reflect her thoughtful approach to both her career and personal development.

Contact Track Cycling SA club for more information about track cycling for the youth.

We had an insightful chat with the Voice of the Bellville velodrome, Coen Pretorius. We asked him about his journey from novice road cyclist to national track champion. We talked about his role as MC and touch on schools MTB and track cycling.

School MTB and track cycling – Is there opportunity to connect?

Amongst our discussions it became clear that school mountain biking (MTB) and track cycling can indeed complement each other. Here’s how they can work together to enhance a cyclist’s skills:

1. Power and Start Techniques: Track cycling, with its focus on explosive power and quick starts, can significantly improve a mountain biker’s ability to launch effectively at the beginning of a race. As mentioned in the transcript, riders like Bianca Herbst have shown improved starts in MTB events after training on the track.
2. Endurance and Stamina: While track cycling emphasizes short bursts of speed, it also builds overall endurance, which is beneficial for the longer, more sustained efforts required in mountain biking.
3. Technical Skills: The precision and bike handling skills developed on the track can translate to better control and maneuverability on the varied terrains of mountain biking.
4. Mental Toughness: Both disciplines require a high level of mental focus and resilience. The strategic thinking and quick decision-making in track cycling can enhance a rider’s ability to navigate the challenges of MTB courses.
5. Cross-Training Benefits: Engaging in both sports allows young athletes to develop a well-rounded skill set, reducing the risk of burnout and overuse injuries by varying their training routines.

By participating in both school MTB and track cycling, young riders can enjoy a more comprehensive development of their cycling abilities, benefiting from the unique strengths each discipline offers.

Helpline to get started on the track.